CrossFit ATR – CrossFit
STEADY
1a.) Before Class Hour
– Foam Roll: Quads/Adductors/Glutes/Hamstrings
– Adductor Rocks: 10E (Slow)
– Single Leg Extended Glute Bridge: 2 X 10E
READY
1b.) 1 Round (0:00-15:00)
– 2:00 Row (or Bike) (Increase pace every :30)
– 15E Side Lying Hip Abduction/Adduction
– 12E 3-Way Raise w/Change Plates
– 10 Barbell Good Morning
– 8 Barbell Deadlift
* With the remaining time, brief S.F.P, movements, and then have athletes start performing lighter warm-up sets of 3-5 reps. As soon as the clock hits 15:00, start a new interval timer for the piece below (even if athletes aren’t quite at 80%) to keep on track.
S.F.P.
2a.) Every 3:00 for 5 Sets (15:00-30:00)
– 3 Deadlift (w/80%+ Building)
– 8E Single Arm Seated DB Press
* See workout notes below.
* Allow 8:00 for athletes to reduce weight of barbell, brief E.S.D, demo any movements, and get started.
Deadlift
Single Arm Dumbell Press
E.S.D.
Metcon (AMRAP – Rounds and Reps)
2b.)
15:00 AMRAP: (38:00-53:00)
– 9 Box Jump (24″/20″)
– 6 Hang Squat Clean (115/85)
– 3 Bar Muscle-Ups
* Level 3: RX
* Level 2: Barbell (95/65), 1-2 BMU w/Remaining Reps Strict Pull-Ups
* Level 1: Barbell (75/55), Banded Strict Pull-Ups (Preferred) OR Ring Rows
* See workout notes below.
* Allow 3:00 for athletes to break down equipment and gather for adaptation.
ADAPTATION
3.) (56:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Pigeon (R)
Minute 4: :45 Pigeon (L)
WORKOUT NOTES
S.F.P. Notes:
The Interval will give you enough time to complete both movements back to back and be able to change weight out to prepare for your next set. The goal would be to lift more weight for your top set of 3 reps than you did on 05.23.22.
E.S.D. Notes:
These are full box jumps (Knees and Hips locked out at top), and not box jump overs. Step down on every rep but try to spend as little time on the ground as possible when performing these. Hang cleans are full depth and set at a weight so that every time an athlete is on the bar, they should be able to hang on for each set unbroken for the majority of the workout. Each round ends with 3 Bar Muscle-Ups or Pull-Ups. Make sure pull-up reps are clean and with a full ROM of locked out elbows at the bottom and chin over the bar at top.
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